SUPER FOODS FOR IMMUNE
FRUITS
Apples Figs *Peaches
Apricots Grapes Pears
Bananas Guavas Persimmons
Berries Mangoes Pineapples
*Cantaloupes Melons Plums
Cherries Oranges Pomegranates
Citrus Fruits *Papayas Tomatoes
• Fruits are low in fat and sodium and contain no cholesterol. Fruits provide vitamins, minerals and sweetness.
• Uncooked, unprocessed, fresh fruit should be your first choice, rather than canned, cooked or frozen.
WHOLE GRAINS
*Barley *Millet *Whole-Grain Rye
*Brown Rice *Oat Bran *Whole-Grain Wheat
*Buckwheat *Whole-Grain Oats *Wild Rice
• Whole grains are low in fat, sugar and sodium, and contain no cholesterol. Whole grains give you complex carbohydrates, fiber, B vitamins, minerals and low-fat protein.
• Make sure to eat unprocessed whole grains rather than processed grains such as white rice and white bread.
• Oat bran is not a whole grain. I’ve listed it with the whole grains because of its cholesterol-lowering effects, plus its high fiber content.
*Black Beans * English Peas *Garbanzo Beans
(Chick Peas) *Green Beans
LEGUMES
*Kidney Beans *Lentils *Lima Beans *Navy Beans *Peas
*Pinto Beans *Red Beans *Snow Peas *White Beans
• Legumes are low in fat, sugar and sodium, and contain no cholesterol. Legumes provide you complex carbohydrates, fiber, low-fat protein, vitamin B1( vitamin B6, calcium, iron, plus other vitamins and minerals.
Abalone Brook Trout Cod
Flounder Haddock
*51\80\8*
